8 Simple Ways to Succeed at Dry January This Year

That you are sober and curiousWhether you’re looking to quit alcohol completely in 2026 or just want to complete Dry January, making a plan can help. And keeping in mind the important health benefits of not drinking alcohol can also help: reducing blood pressureimproved heart and liver health, more quality sleep and no hangovers, just to name a few.

By following even a few of these simple steps, you can set yourself up for a successful Dry January or eliminating alcohol from your lifestyle entirely, if that’s your goal.

Tips to End Dry January

There is no right way to stop drinking, even for just a month. It’s about figuring out what works for you and your lifestyle, starting with a plan. Here are some key considerations and actionable steps you can take.

1. Examine your current relationship with alcohol

The first step is to take a step back and evaluate your habits. This means examining your relationship with alcohol to understand why you drink, when you drink, and how much you drink.

• Become aware of how much you drink: When drinking becomes part of your daily routine, you start to forget how much you actually consume. It is essential to consider exactly how much alcohol you are drinking. Look at each drink as you place it in front of you and count how many you consume per day.
• Identify the reasons why you drink: Are you drinking because you are bored? Do you drink with your friends and family? Are you drinking because you are sad? Do you drink just because you like the taste? All of these are common reasons for drinking, and the next step in this process is to understand why you drink when you do. Start a journal to track what you drink and why, and see if any patterns emerge. It will also help you discover new ways to satisfy a craving when it arises. If you find that you usually reach for a glass of wine when you’re feeling down, you’ll know what to do the next time these feelings arise.
• Think about why you want to stop drinking: Having a goal in mind will help you start your journey. Why do you want to stop drinking? If your reason is simply that you want to do it, that’s no problem. Just make sure you know why you want to reduce your spending so you can keep that in mind throughout this process. It’s never easy to give up on something, but knowing why you’re doing it will help you stay on track.

2. Find out how alcohol affects your body

Alcohol can wreak havoc on your body. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), alcohol affects you from head to toe. Alcohol can make it difficult to think clearly, because blows Or high blood pressurelead to cirrhosis and weaken your immune system. It can also disrupt your sleep, and poor sleep hygiene can lead to other health problems, like obesity and diabetes.

Knowing all the negative effects of alcohol on your physical and mental health can make it easier to understand why you are better off without alcohol.

3. Set a goal

Goals can help you stay on track, but sometimes a big goal seems out of reach. Consider setting smaller goals and celebrate them as you go. Rather than setting an overall goal: “I want to stop drinking,” start by telling yourself that you are going to reduce your alcohol consumption. Maybe right now you only drink on the weekends. Maybe you’re considering a dry January to really jumpstart your plan.

The American Addiction Centers recommends drinking no more than one drink per day for women and two drinks per day for men, so keep that in mind when setting a reduction goal.

4. Create a support system

It’s so much harder to do it alone, so rely on people you trust. Everyone needs a cheerleader in their corner to support them.

Share your goals with friends and family: Once you have a plan in place to achieve your goal, share it with your close friends and family, as long as they are the type of people who will support you. Tell them why you decided to cut down on your alcohol consumption and tell them how they can help you.

If you want them to hold you accountable, let them know and decide how best to help you. You may even be able to convince some of your colleagues to join you on this journey, which can make it easier.

Create your community: Seeking out like-minded people can also help you succeed. There are many online communities of people who have stopped drinking who will welcome you and help you stay on track. You can also find a local Alcoholics Anonymous group for help if you have one nearby. Now is your chance to spend time with friends who don’t drink and won’t tempt you. You might even find new friends or rekindle old friendships now that your priorities have changed.

Seek professional help: Talking to a healthcare professional, whether it’s your doctor or a therapist, can also be extremely beneficial. They will always help you find a healthier lifestyle and can provide you with the resources, tools, support and encouragement you need. Don’t be afraid to approach them on the subject, as they are ready and willing to help you succeed.

5. Set boundaries

It can be difficult to manage social situations when you reduce your alcohol intake, especially if you are around other people who drink or are used to seeing you drink. As with any part of this process, make a plan. If you’re going out with close friends or family members you’re comfortable with, let them know in advance that you don’t drink.

If you are going to a reception that does not give you the opportunity to say something in advance and you do not want to draw attention to yourself, you can go directly to the bar or to a waiter and order yourself a non-alcoholic drink. It’s easier to blend in with a drink in your hand, even if it’s just a Coke.

If you find yourself in a situation where someone offers you a drink, politely decline. Most of the time people back off, and if they don’t, stand firm and say you’re not drinking tonight. You don’t owe anyone why you’re abstaining.

6. Out of sight, out of mind

If you’re really serious about cutting down on your drinking, one of the best things you can do is remove alcohol from your home. If it’s not within reach, you’ll be less tempted to drink. It is also a good opportunity to find alcohol-free alternatives to some of your favorite drinks. You can try a little mixology and create mocktails to enjoy at home, so you still feel like you’re tasting something extraordinary.

Alternatively, you can find an alternative drink that satisfies you, like a soda or iced tea. Be prepared to have these drinks on hand when a craving arises so you can nip it in the bud.

7. Plan for the side effects of quitting alcohol

Depending on your alcohol intake, you may experience fewer or more withdrawal symptoms as you reduce your alcohol intake. Symptoms include things like headache, anxietytremors or shaking, insomniafatigue, mood changes, gastrointestinal disturbances, heart palpitations, increased blood pressure or heart rate, hyperthermia, abnormal rapid breathing, hallucinations and seizures.

Luckily, these withdrawal symptoms shouldn’t last very long – about a week – but listen to your body in case anything feels unusual during this time. Try to stay focused on your end goal and call your doctor if something doesn’t suit you.

8. Celebrate your victories

Give yourself credit where credit is due as you begin to achieve your alcohol-free goals. Celebrating helps you stay motivated, so make sure to reward yourself for achieving goals. Consider making a rewards chart with the things you really want: it could be dinner at a new restaurant or a pair of shoes you’re considering. Set goals for each reward and enjoy them when you get there. You can even go all out and reward yourself with something big, with a major milestone like a year without alcohol – a vacation sounds nice, for example.